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**nikegurl** · 07-13-2004, 04:02 PM

Time for a new journal. I'm going to use gopro's p/rr/s routine now.

I still have to drop some more fat. I'm looking forward to getting that handled so I can shift my full focus to building muscle.

This week is POWER week - heavy and low reps (4-6)

CHEST

Flat DB Press
45 x 6
45 x 5
45 x 5

Incline Machine Press
90 x 6
105 x 6
105 x 5

Dips (BW - elbows out)
x 5
x 5

ABS

**Akateros** · 07-13-2004, 04:10 PM

Hey, good luck!

I am thoroughly enjoying P/RR/S, me. Just heading into my second round in the ring after a week break.

**Saturday Fever** · 07-13-2004, 04:11 PM

How much weight? Us strength junkies like to see the numbers fly around. Plus, we're typically more enthusiastic in seeing strength progression than size progression.

Best of luck, I'm sure you'll get to your goals in no time.

**Jodi** · 07-13-2004, 04:11 PM

Good luck NG

Recomping eh?

**PreMier** · 07-13-2004, 04:36 PM

Good luck Hilary

**nikegurl** · 07-13-2004, 04:38 PM

thanks everyone.

i haven't lost a freaking pound in ages - but my waist is down 1" and my shoulders look wider. things are shifting in a good way. but i've been cutting (in theory) for months (all the while cheating like crazy) and i'm sick of standing sort of still.

i figure i'll suck it up now - hit the diet and training hard, drop the fat and then shift gears to add more muscle.

going heavy (for me) last night felt very good. i even went heavy training abs and i have a pleasant soreness today that i don't usually get from ab training. after finishing TPs program i took most of last week off from the gym. i didn't plan it - but my strength (and therefore my mood) was way down. guess i needed the recovery b/c all is well now.

**Paynne** · 07-13-2004, 04:43 PM

Good luck NG. Just started it myself and getting some great strength gains.

**atherjen** · 07-13-2004, 05:24 PM

Best of luck girl!

Change is good sometimes!
btw, nice lifts!

**Jill** · 07-13-2004, 08:05 PM

Yaaaaaaaaa NG! Good luck hot stuff! What type of diet are you following? (ratios too

)

**Jenny** · 07-14-2004, 05:13 AM

Wohoo, NG is back in full forrrrce

**Var** · 07-14-2004, 11:36 AM

Good luck, Nike!!!

**nikegurl** · 07-14-2004, 11:38 AM

Thanks so much. (blush). I'm going with 55% protein, 30% carb and 15% fat for awhile. I cooked my food and packed it up last night (didn't do all the dishes b/c it was so late

) I'll log today's meals.

I'm going to stick with recording my food every day (weekends will be recorded on Mondays). Seems I do better that way.

**ncgirl21** · 07-14-2004, 11:39 AM

Good Luck NG!!

**hikerchick** · 07-14-2004, 01:43 PM

Hey nike! Love the name of your new journal. It feels really good to be on track doesn't it? Looking forward to reading more of this.

**MXQdRacer** · 07-14-2004, 01:50 PM

I feel like an idiot, but what is p/rr/s?

**nikegurl** · 07-14-2004, 01:56 PM

Don't feel like an idiot. It's a routine gopro came up with and a bunch of people here are using it. The P stands for Power. RR = rep range and S = shock. There's a lot of info in the training section and tons of links but here's a good start if you're interested:

http://ironmagazine.com/article65.html

**MXQdRacer** · 07-14-2004, 02:48 PM

Thanks alot Nikegurl, I appreciate it : )

And good luck!!

**Sapphire** · 07-15-2004, 04:26 AM

Hey NG!!

Good luck with P/RR/S!! I see you are doing dips..

I have been doing P/RR/S for probably 9 months now and I really love it! I am in power week as well, today is legs.

Do you do any cardio? Just curious, cause I do not, but I am thinking of starting do a bit again.

**Jill** · 07-15-2004, 05:30 AM

Cardio is fun!

(ya right) Like I really wanna be up at 6am to do cardio right now?

Id rather be sleeping...

**nikegurl** · 07-15-2004, 01:10 PM

Well....I've said it before (and not done it) but I do think I'm going to start doing some cardio. I do none now and it's been ages since I have...but it's starting to feel "necessary"

As for my diet - I'm going to hold off on posting it b/c it looks like I may have a chance to work with a great nutritionist. (fingers crossed). I'll be shocked if he knows anything that people here don't already know - but I think the added accountability of reporting into him etc. could be a big help for me now. I'll keep everyone posted.

Hey Sapphire - I did legs yesterday too! God I hate leg day.

SQUATS
105 x 6
105 x 6
110 x 5

LEG PRESS
230 x 6
230 x 6
230 x 6

SINGLE LEG EXTENSION (Hammer Strength)
35 x 6
35 x 6

LYING LEG CURLS
70 x 8 (started too light)
80 x 6
80 x 6

SLDL
105 x 6
115 x 6
115 x 6

**Jodi** · 07-15-2004, 01:12 PM

Thats cool regarding the nutritionist. I hope that works out well for you.

You need to come and visit me. We'll go to the gym together.

**nikegurl** · 07-15-2004, 01:24 PM

Originally Posted by Jodi

You need to come and visit me. We'll go to the gym together.

Any day but leg day.

(I'd hate to cry in front of you)

I learned something interesting (but maybe not helpful) with my squatting last night. ANY weight feels heavy to me. I warmed up 1 set with the bar and that felt heavy. Then after 2 reps with 105 I was damn near positive I couldn't do a 3rd but I did 6.

I'm the total opposite with every other bodypart! I'm more than happy to find out how much weight is too much - but not legs

**tucker01** · 07-15-2004, 01:25 PM

Good luck NG

**PreMier** · 07-15-2004, 04:46 PM

Atleast your squatting. Congrats on the nutritionist too!

**nikegurl** · 07-15-2004, 05:33 PM

yep - i'm squatting even if it is with the little kid weights.

i figure if i don't squat i can be sure it won't get better and if i do...eventually i might not have to hang my head in shame on leg day.

isn't it ridiculous that i can use more weight for sldl than for squats?

**PreMier** · 07-15-2004, 05:49 PM

Yes.
*runs and hides*

Or... That means you have some seriosly nice hams and glutes.. Yes, I think its this

**nikegurl** · 07-15-2004, 06:03 PM

you don't have to hide. i know it's bad.

but no matter what it HAS to be getting better.

**Monolith** · 07-15-2004, 07:17 PM

ah ha, found it.

There's too many friggin journal in here, i can never keep track of who's who (especially when people like monstar make a new journal every 2 days

).

**Monolith** · 07-15-2004, 07:21 PM

Originally Posted by nikegurl

yep - i'm squatting even if it is with the little kid weights.

i figure if i don't squat i can be sure it won't get better and if i do...eventually i might not have to hang my head in shame on leg day.

isn't it ridiculous that i can use more weight for sldl than for squats?

I SLDL more than i squat, too. Lots more. I just say "my quads are strong, but my hams are REALLY strong!" It's more motivating than saying my quads look like strings and my hams look like slightly thicker strings.

Hows your form for the squats? It sounds like you havent done them in a while? It can take a while to find your groove... once you do it should go up pretty fast. SF's posts in the training forum have actually helped me quite a bit.

**Paynne** · 07-16-2004, 06:25 AM

Nice sig NG

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